Prep time: 5 minutes
Cook time: 12-15 minutes
Yields 4 servings
3/4 c. whole wheat flour
1.5 tsp. baking powder
1 tsp. cinnamon
3 tbsp liquid egg whites or 1 whole egg
1 tsp. honey
1 tbsp. olive oil
1 c. non-fat milk
Add all ingredients to a blender and blend until well combined. Set aside.
For pancakes: Spray a griddle with cooking spray, and heat until pan is hot. Drops of water will quickly and noisily evaporate on the griddle when it is hot enough. Pour the desired amount onto the griddle. When bubbles start to form on the pancake, flip it with a spatula, and cook the other side until browned. Cook the remaining batter the same way.
For waffles: Spray a nonstick waffle iron with cooking spray. Then pour approximately one-quarter of the mixture into the waffle iron and cook for about 2-3 minutes, or until the waffle iron indicates that the waffle is done. Remove and keep warm. Cook the remaining batter the same way.
Vary it! If you don’t like cinnamon, feel free to omit it. You can also add 1 tsp. of vanilla to the batter if you like.
Tip: Get an additional nutrient boost by topping these pancakes or waffles with warmed applesauce, fruit puree, berries, yogurt or a nut butter.
Calories 156; Fat 6g; Saturated Fat 2g; Cholesterol 8mg; Sodium 192mg; Carbohydrate 21g; Dietary Fiber 3g; Protein 6g